Tempo row

2x3000

tempo row

7000m tempo 2:20 pace

1000/2:00r 5 intervals

5500m with 12 stroke bursts every 500m. hard but felt good

warmup

tried to do 100m hard every 250m, that was hard. did 5 rounds

5000 at 2:20,pace. felt great and ended at 2:16.8 pace

day 10 but was sick so this is day 8 of the challenge 4750

tempo row 2:30/500m goal. ended up at 2:25.2

V250m/:30 14

day 5 500 intervals 4000

day 4 of the February challenge 3750m

day 3 of February challenge 3500m

day 2 of feburary challenge 3250m

tried to do a 2:10 pace for 3000m. That was hard

30 min